Getting Started

Staying physically fit is integral to a person’s overall state of wellness. As our ability to communicate electronically has increased, the need to be physically active in a job has decreased, causing an obesity problem in America, according to some experts. 

When you start an exercise program, you are adding extra years to your life by enhancing your heart health. A landmark study done by Stanford University epidemiologist Dr. Ralph Paffenberger found a correlation between exercise and longevity. The study found that individuals lived 2 hours longer for every hour of regular exercise (New England Journal of Medicine1986).

Exercising at least 30 minutes 5 times a week is the ideal minimum, however, studies show that breaking up the 30 minutes of daily exercise into three 10-minute increments or two 15-minute increments still promotes healthy hearts and bodies. Check with your doctor before beginning an exercise program.

To keep up with your exercise program:

• Set a daily exercise goal, such as walking for 15 minutes at lunch and 15 minutes after dinner.
• Make a pact with yourself to always use the stairs instead of the elevator.
• Park your car farther away from the front door to the building to increase your daily steps.
• Wear a pedometer to help you monitor your steps. The goal is 10,000/day or 5 miles.
• Set a mental “personal best” for yourself each day with an exercise goal. Make sure it is achievable so that you do not set yourself up for failure.
• Enlist the help of a buddy or a relative. Agree that you will support each other. Set a time and plan to exercise together a couple times a week. Studies find that people who exercise with friends stick to their regime more consistently than solo exercisers.
• Make exercise a priority by scheduling it on your Outlook calendar or other calendars that you use regularly with a reminder just like other appointments.
• Leave yourself notes on your workstation, home mirror, or kitchen cabinet that say, “I Will Succeed.”
• Plan your social events around some activity, such as going for a walk first, then sharing coffee or lunch. Instead of a movie, try bowling, ice skating, or play a game of tennis.
• Take a class with a friend to learn a new skill that requires physical exertion, such as repelling, mountain biking, fencing, or orienteering.
• Get your family involved in after-dinner walks, leaf raking, or a ball game.
• Put a set of light weights or exercise bands at your workstation and use them throughout the day. Muscle weighs more than fat but also burns more calories than fat to maintain the energy it needs.
• Do anything, but keep moving!

Don’t beat yourself up if you haven’t exercised in a while. Just get moving again!

For additional information, visit Getting Started Resources.

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